20 minute walk after work.

Chest:

10 reps, 3 sets, 10 lb. weights

flies

presses

overhead pulls

Triceps:

10 reps, 3 sets. 10 lb. weights

overhead kickbacks

kickbacks

***

I'm so glad I lifted today. I was worried that I wasn't going to get back into it. I kept my weight up, but I decreased the reps slightly. It was still a good workout. I need to get back in there and get some good workouts in.

01/09/2006: Free Day

01/10/2006:

15 min. vigorous jump-roping.

***

I'm just trying to get something in at this point. Life is exhausting me at the moment. I'm trying to eat good and take my supplements. Hopefully I'll be able to add a little bit more in each day.

March 8, 2006:

10 minute moderately-paced walk

back lifts: 20 lb. weights, 3 sets, 10 reps.

30 minutes elliptical machine (low to high intensity levels)

***

Woo hoo!

I haven't looked at this log in over a year! Wow, funny stuff!

I use no less than 15 lb. weights on my light, high rep training days. On my heavy, low rep days I use 30 lb. dumbbells for most exercises (such as biceps, triceps and chest.) It's a far cry from the 5-pounders that used to feel heavy.

My deadlifts (aka "back lifts" LOL) are now at 270, which is roughly 1.25x my body-weight.

My overhead lifts come in at 95 lbs. from the floor.

I can do regular push-ups. I even do T-push-ups.

I work cardio into my weight training circuits, which amounts to 30 minutes per session. I do 2-4 circuits per week. My average workout time per week is about 7 hours, including walking and training.

I started this post sort of wanting to make fun of what I used to be, but I have wound up feeling proud.

To anyone who happens upon this and feels like they just can't do it: think again.

Monday, 9/03/07 AM reps/wt.

back, squats, biceps:

5 minutes cardio warm-up
sumo squats 12r
seated concentration curls 12r x 15 lb. db
DL on platform 10r x 70 lb. bb
goblet squats 12r
overhead squats 12r x 15 lb. dbs
sumo squats 12r
seated concentration curls 12r x 15 lb. db
DL on platform 10r x 70 lb. bb
goblet squats 12r
overhead squats 12r x 15 lb. dbs
sumo squats 12r
seated concentration curls 12r x 15 lb. db
DL on platform 10r x 70 lb. bb
goblet squats 12r
overhead squats 12r x 15 lb. dbs
5 minutes cardio cool-down

As well you should!

That workout really got me. I was a little surprised, since it was the low weight/higher rep stuff. Usually the low rep days bring the pain. Back-to-back squats done quickly and with good form will do that too, I suppose.

It is a good feeling, though, because it means I am stretching my limits and progressing.

I wasn't going to exercise until tomorrow, but I may do it tonight. That way I will have 2 full days recovery time before I have my 2 low rep/heavier weights days.

This workout plus the one I will do today/tomorrow is at about 50% of my max lifts. Workouts 3 and 4 for this week will be at 80%-90% and 3-5 reps.

Tuesday, 9/04/07 PM reps/wt.

shoulders, OL, abs, calves:

5 minutes cardio warm-up
W presses 12r x 15 lb. dbs
V-ups 12r
Overhead Lifts 10r x 55 lbs.
explosive calf jumps 12r
reverse crunches 12r
W presses 12r x 15 lb. dbs
V-ups 12r
Overhead Lifts 10r x 55 lbs.
explosive calf jumps 12r
reverse crunches 12r
W presses 12r x 15 lb. dbs
V-ups 12r
Overhead Lifts 10r x 55 lbs.
explosive calf jumps 12r
reverse crunches 12r
5 minutes cardio cool-down

Congratulations on getting your workouts in. Keep it up! You're doing a great job!

Forget what I said about the 80-90% workouts this week. I forgot I have a whole 'nother group of exercises to do. How do you forget something like that? I'll tell you. You haven't been doing them like you should. Busted!

Oh well. These next two days will be at 50%. I'll get some heavier lifts in next week.

Friday, 09/07/07 PM reps/wt.

triceps, split squats, butt, wall squats:

5 minutes cardio warm-up
ss 12r x 15 lb. dbs
dips on chair 12r
butt lifts 12r
ws 1 minute
bird dogs 12r
ss 12r x 15 lb. dbs
dips on chair 12r
butt lifts 12r
ws 1 minute
bird dogs 12r
ss 12r x 15 lb. dbs
dips on chair 12r
butt lifts 12r
ws 1 minute
bird dogs 12r
5 minutes cardio cool-down

Saturday, 09/08/07 PM reps/wt.

lunges, chest, push-ups:

5 minutes cardio warm-up
jump lunges 12r
flys on step 12r x 15. lb. dbs
benchs on step 12r x 15. lb. dbs
extensions on step 12r x 15. lb. dbs
push-ups 12r
jump lunges 12r
flys on step 12r x 15. lb. dbs
benchs on step 12r x 15. lb. dbs
extensions on step 12r x 15. lb. dbs
push-ups 12r
jump lunges 12r
flys on step 12r x 15. lb. dbs
benchs on step 12r x 15. lb. dbs
extensions on step 12r x 15. lb. dbs
push-ups 12r
25 minutes cardio intervals/cool-down

Wimpy.

There were no heavier weights days. Total training was maybe about 3 hours. I could've done more.

On a positive note, I got 4 workouts in. They were good workouts. And it was a nice way of easing back into things since I also started regulating my diet again this week.

Good job Alissa...that is a lot of work to accomplish.. I am getting more convinced every day that total body workouts are best..

I used to have a day for each bodypart..arms,legs,shoulders,chest..insanity.

Talk about progress in poundages. I'm not sure I could roll 270 right now with my foot after my long hiatus..